Keto Goulash

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Keto Goulash is a flavorful, low-carb twist on the classic comfort dish. This version keeps all the hearty goodness of traditional goulash but skips the pasta & heavy sauces. We make this with ground beef, zucchini, bell peppers, tomatoes, & smoky paprika, creating a rich & savory flavor that satisfies without the carbs. The beef simmers in a tomato-based sauce till it gets thick & aromatic, while the vegetables add texture & natural sweetness. This Keto Goulash delivers big flavor & comfort in every bite, whether you’re following a strict keto plan or just want a lighter, healthier dinner.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Number of calories: 370 kcal
  • Time for prep: Fifteen minutes
  • Serving size: 1 bowl
  • Time for cooking: Thirty minutes
  • Cuisine: Hungarian-American
  • Total time: Forty-five minutes
  • Course: Main Course
  • Diet: Keto
  • Serving: 4

EQUIPMENT:

  • Large skillet
  • Knife
  • Wooden spoon
  • Chopping board

INGREDIENTS:

  • One lb. ground beef
  • Two tbsp. olive oil
  • One small onion
  • 2 cloves of garlic
  • One cup of beef broth
  • ½ teaspoon smoked paprika
  • One small bell pepper
  • ½ teaspoon salt
  • One medium zucchini
  • ¼ teaspoon black pepper
  • One cup of tomatoes
  • ¼ teaspoon dried oregano
  • One tbsp. paprika
  • ¼ teaspoon chili flakes
  • One tbsp. tomato paste
  • ½ cup cheddar cheese shreds

INGREDIENT NOTES:

BEEF:

  • 85 % lean ground beef provides the best combination of fat content and flavor. It gives the dish a rich texture & satisfying taste. Substitute with ground turkey or chicken if you prefer a lighter option.

OLIVE OIL:

  • Olive oil adds healthy fats & helps brown the beef evenly. It improves the taste & richness of the sauce.

ONIONS:

  • They provides a mild sweet taste & depth in the goulash. It balances the acidity of the tomatoes & spices. Use onion powder if you want fewer carbs.

GARLIC:

  • Garlic a strong aroma & savory flavor in the dish. Minced garlic works best for nice taste. replace the garlic powder if required.

BELL PEPPER:

  • Bell pepper adds color, crunch, & natural sweetness. Green peppers are the lowest in carbs compared to red or yellow. Dice them finely for even cooking.

ZUCCHINI:

  • Zucchini provides bulk & helps make the dish more filling. It absorbs the sauce, adding a soft texture. Keep the skin on for extra nutrients.

TOMATOES:

  • Tomatoes create a rich, flavorful base without extra sugar. Always choose canned tomatoes with no sugar added. Fresh tomatoes also work if you prefer.

CHICKEN BROTH:

  • Chicken broth is use to make the juicy and flavor dish. we have to select less sodium containing broth to add the salt as preferred. Bone broth adds more nutrients & collagen.

TOMATO PASTE:

  • Tomato paste thickens the sauce naturally without flour. It intensifies the tomato flavor for a rich consistency. Use a small amount to keep carbs low.

PAPRIKA:

  • Paprika is essential for traditional goulash flavor. It adds warmth and mild sweetness. Hungarian paprika gives the most authentic taste.

SMOKE PAPRIKA:

  • Smoke paprika gives a deeper, smoky aroma that enhances the meatiness. Combine with regular paprika for balance.

SALT:

  • Salt helps to provide the flavors in the beef & vegetables. Add the salt according to the preferred taste. Himalayan or Sea salt both work well.

BLACK PEPPER:

  • Black pepper adds mild heat & depth. Freshly ground pepper gives a stronger aroma. Adjust based on spice preference.

OREGANO:

  • Adds herbal notes that complement the paprika. It balances the tomato’s acidity with earthy flavor. You can also use Italian seasoning.

CHILI FLAKES:

  • Chili flakes give the dish a little heat without overpowering it. Add more or less based on preference.

CHEDDAR CHEESE:

  • Cheddar cheese shreds melt beautifully over the goulash for added richness. It creates a creamy, comforting finish. You can also try mozzarella or Monterey Jack.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. We warm oil in big skillet on medium setting.
  2. Include the chopped onions and saute for two to three minutes so they get translucent.
  3. Mix the garlic and salt for thirty seconds so they get aromatic.
  4. Add the minced beef & cook so it gets brown.
  5. Drain the additional grease from the beef if required.
  6. Mix in zucchini, tomato paste, bell pepper, tomatoes, & beef broth.
  7. Season the dish with oregano, smoked paprika, salt, black pepper, & chili flakes.
  8. Let it simmer for fifteen to twenty minutes by stirring it well & reduce the flame so the vegetables get soft and the consistency of the sauce gets thick.
  9. Taste and include the seasoning if required.
  10. Garnish the dish with cheese shreds and serve.

SERVING SUGGESTIONS:

VEGETABLE SIDES:

  • Cauliflower Rice
  • Zucchini Noodles
  • Roasted Broccoli
  • Sautéed Spinach

SALADS:

  • Keto Cucumber Salad
  • Avocado Tomato Salad
  • Greek Feta Salad
  • Spinach and Arugula Salad

BREADS & WRAPS:

  • Almond Flour Bread
  • Keto Garlic Breadsticks
  • Coconut Flour Tortillas
  • Cheese Crisps

CONDIMENTS & TOPPINGS:

  • Sour Cream
  • Shredded Cheddar Cheese
  • Chopped Parsley
  • Avocado Slices

DRINKS:

  • Lemon Cucumber Water
  • Unsweetened Iced Tea
  • Black Coffee
  • Sparkling Mineral Water

TIPS:

  • We brown the beef to provide the proper taste.
  • Simmer without the cover for some extra time to achieve the thick consistency of the sauce.
  • Utilize the mixture of smoked & regular paprika to provide the traditional taste.

STORAGE INFORMATION:

FRIDGE:

  • Place the leftover dish in the closed box & stock it for 4 days.

FREEZER:

  • Cool the dish; prepare portions and freeze for 3 months.

FAQs:

Do I use chicken to make the goulash?

  • We can use the chicken to prepare this dish, even turkey or pork works great as well.

How could I prepare a dish creamier?

  • Mix two tbsp. Heavy cream or cream cheese is added at the end to make this dish creamier.

Is this dish spicy?

  • This dish is spicy, but we can increase the chili flakes or paprika for additional spice.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 370 kcal
Net carbs: 7 g
Total carbs: 10 g
Fiber: 3 g
Protein: 29 g
Fat: 24 g
Sodium: 620 g
Calcium: 130 g
Iron: 3.2 g
Vitamin A: 210 g
Potassium: 580 g
Serving size: 1 bowl
Serving: 4